Sorry for the lack of updates guys,trying something new lately!

Done with new and I f*cked myself over.

Back on track with high protein low carb diet.

Training is alternate cardio and weight days.

Cardio is LISS,No HIIT crap as I lost too much muscle mass last year.

Today's training was 45 mins slowwww crosstraining,looked like slow motion.

HR maintained below 140.



This post has been edited by pedro: Sep 11 2010, 07:53 PM

Woooooo time to rise again!!

STAT UPDATE-11/09/10

Weight-92Kgs

Height-170Cm

Biceps-16In

Chest-43.5In

Waist-39In

Quads-24.5In

Forearm-12.05In

Calves-16.2In


Not much difference since last year.

Now on High Protein and high fat diet,carb loading days is on Weekends.

Less than 30 grams of carbs during the week.

Cardio day!

35 mins Crosstrainer level 5
10 mins walking speed 5

Results = 400 Cals

Various abs workout.

Number of eggs till now = 11

Chest

Barbell bench press
1X25X40kgs
1X12X60kgs
2X10X70kgs

Dumbbell bench press
3X10X47.5Lbs

Incline dumbbell bench press
4X12X47.5Lbs

Decline machine press
3X12X35kgs


Biceps

Hammer curl
3X12X35Lbs
Supersetted with
3X12X22.5Lbs

Machine curls
3X15X30kgs

Can't train properly in the afternoon as my diet is directed towards having maximum energy early morning.

Back

Wide grip lats pull
1X15X45kgs
3X10X67.5kgs

Narrow grip lats pull
4X10X52.5kgs

T-bar row
1X12X40kgs
1X6X60kgs
4X8X50kgs

Dumbbell row
3X10X60Lbs


Triceps
Skullcrushers
1X12X20kgs
3X10X30kgs

Cable pulldown
3X12X35kgs

Dumbbell kickbacks
3X12X25Lbs

Legs

Stiff leg deadlift:
4X10X70kgs

Incline leg press:
3X8X120kgs

Machine horizontal press:
4X10X75kgs

Reverse leg curl:
4X8X50kgs

Calf:
3X18X115kgs


Trials:

Lunges:
1X12X30Lbs

Bulgarian squats:
No balance!

single leg stuff is BEAST!!

Lunges is doable but the 1 leg stuff kills me,need to balance myself properly first!

go without weight 1st, BW can be quite tough at first
learn the form 1st

You're right,I never thought of doing it without weights!

it is normal, i falls in the same thinking too as i thought it will be too easy without weight...damn wrong lol

I stand corrected!



Shoulders

Dumbbell shoulder press:
1X15X30Lbs
4X10X52.5Lbs

Cable lateral raise:
3X10X7.5kgs

Plate raise:
1X15X10kgs
3X12X15kgs

Dumbbell shrugs:
1X12X70Lbs
1X12X80Lbs
2X8X90Lbs


Damn I miss the days when I could go heavy.

15 mins Crosstrainer

You could try doing Bulgarian squats next to a wall or railing so you can just put an arm on it to balance yourself, then eventually move on to doing it without support?

Good Idea but in Celebrity everywhere is either glass or mirror.


Cardio:

25 mins crosstrainer
15 mins Cycling
10 mins inclined strider

Operation body shock!


Chest

BP
1X18X40kgs
2X15X50kgs
2X10X60kgs

Incline dumbbell press
1X16X32.5Lbs
3X10X50Lbs

Smith incline bench press
1X12X40kgs
2X10X50Kgs

Dumbbell flies
3X12X25Lbs

Dumbbell pullover
1X12X60Lbs


Triceps

CGBP
3X8X60kgs

Triceps pulldown
3X12X25kgs

Dumbbell kickbacks
3X10X25Lbs

Cable pull front
3X12X25Kgs

Reviewing my pre-workout meal,today sucked!


Back

Lats pull front {wide grip}
1X20X37kgs
2X10X67kgs
1X8X77kgs

Lats pull {narrow grip}
3X10X57kgs

Good morning
3X10X40kgs

Supersetted with:

Barbell row:
3X10X40kgs

Dumbbell row:
3X10X60Lbs


Almost lightheaded from lack of energy.

Cardio

45 mins inclined strider =450 cals and 5.8K steps

Misc Bi's and Tri's!

30 mins inclined strider.


Preparing for new workout routine starting next Monday!

Shoulders

Shoulder press:
4X10X52.5Lbs

Military press:
3X10X40kgs

Smith press behind neck:
3X10X30kgs

Front raise:
3X12X25Lbs

Smith shrugs:
3X10X60kgs

Dumbbell shrugs:
3X12X80Lbs


25 mins inclined Strider